March 24, 2026 Vinka Wong

A Practical Guide to Fibre Foods and Supplements for Gut Health

Hi, I'm Vinka - clinical nutritionist and massive fibre nerd! In this blog post we review forms of fibre and how to get them.

Whole food sources (always the gold standard)

Legumes (chickpeas, lentils, black beans), oats, chia seeds, flaxseeds, berries, green banana, cooked and cooled potato (resistant starch!), asparagus, leeks, garlic, onion, wholegrains, and vegetables of every colour. Aim for 30 different plant foods per week - diversity is the key metric. Different fibres feed different bacterial species, which live in different parts of your colon, so variety truly matters.

Inulin

Inulin is a fructan - a chain of fructose molecules that your gut bacteria love to ferment, making it one of the most well-studied prebiotics. It's naturally found in chicory root, Jerusalem artichoke, garlic, onions, leeks, asparagus, and bananas, and it offers excellent benefits including supporting lipid metabolism, blood sugar regulation, reducing inflammation, and promoting bowel regularity. In supplement or powder form it's typically derived from chicory root. Start slowly - inulin ferments quickly and can cause gas if you go too hard too fast. That's a sign your microbiome is working, but go gently and build up over two to four weeks.

Fibre syrups (chicory/inulin-based)

Fibre syrups - often made from chicory inulin or agave inulin - are a low-GI, prebiotic-rich sweetener alternative that delivers soluble fibre alongside a gentle sweetness. They have a fraction of the glycaemic impact of regular sugar, support bifidobacteria growth, and are an easy way to add fibre into baking, smoothies, and dressings without dramatically changing the texture. They're not a replacement for whole food fibre, but they're a genuinely useful addition to the toolkit.

Nothing Naughty Fibre 4

This is a locally available prebiotic blend I love recommending to clients who need a practical, accessible fibre boost. It contains inulin, FOS (fructooligosaccharides), and seaweed-derived sodium alginate to support digestion, while helping to manage the rate of sugar and fat uptake and promoting a feeling of fullness. The sodium alginate forms a gel in the stomach that slows the absorption of glucose and fat.

Start with 5–10g per day for the first one to two weeks, then gradually increase up to 20g per day. Blend it rather than stir - it goes thick quickly. The vanilla flavour is lovely in a morning smoothie.

Learn why taking fibre in the morning can improve digestion in our blog Why Fibre First Thing in the Morning Is a Game-Changer for Your Gut.

Practical ways to get more fibre every day

Start your morning with fibre - add chia seeds to your yoghurt, blend a prebiotic powder into your smoothie, eat oats with berries and ground flaxseed. Then:

Eat legumes at least four to five times a week
Keep the skins on your vegetables
Snack on nuts and fruit
Swap white rice for a mix that includes legumes or wholegrains
Cook and cool your potatoes before eating them for a resistant starch hit
Drink plenty of water - fibre without adequate fluid can cause more trouble than it solves

Your goal is 30g a day, from 30 or more different plant sources across the week. Track it for a few days if you've never done it before - most people are genuinely surprised by how far off the mark they are.

To bring it all together

Building a fibre-rich diet doesn’t have to be complicated - it just needs to be intentional and consistent. Whole plant foods should always form the foundation, with their diversity feeding a wide range of beneficial gut bacteria, but targeted additions like inulin, fibre syrups, or quality prebiotic blends can be incredibly helpful for bridging the gap. The key is to start gradually, stay well-hydrated, and focus on variety as much as quantity. When you consistently nourish your microbiome with the fibres it thrives on, you’re not just improving digestion - you’re supporting your metabolism, appetite regulation, and overall gut resilience in a way that compounds over time.